Antje Utgaard’s Exact Fitness and Diet Plan to Stay Toned at 30

Anais Zanotti is revealing her go-to routine – in her workout clothes. In a new social media post the health coach shows off her fit figure in a two-piece exercise set while unveiling an efficient workout. “Home VS GYM Glutes and legs 💪🏽,” she wrote in the Instagram caption. “So many of you guys are going on vacation, does not mean you can’t keep your routine in place. I always bring my bands with me wherever I go. Nothing fancy, just some superbands from Amazon.” She also went on to reveal the workout. How does she approach diet, fitness, and self-care and what exercises are involved in her workout? Here is everything you need to know about her lifestyle habits.

1. She Once Took the Wrong Approach to Weight Loss

In one of her Instagram posts, Anais reveals that she didn’t always take the right approach to weight loss. “At 26 years old, I was trying to get smaller and thinner, and it was always a battle for me. I was struggling to get toned and was always feeling tired, no energy, weight in the middle, muffin top.Clothes did not fit as good,” she writes, explaining everything she “was doing wrong.” It included working out 6x per week, “long hours of cardio, nonsense workout classes and when I was weight lifting I had no structure in place. Pretty much winging it,” she writes. Her nutrition was also “very poor, from pre-made frozen meals,” and involved skipping breakfast, low carbs, juicing, magic slim shakes, 1200 calorie diets, drinking often during the week, and “poor sleep, high stress due to work.”

2. Now, This Is Her Approach to Exercise

“But now, 42 years old In Perimenopause,” she changed her approach. “Focusing on getting strong, not thriving to be skinny or a number on the scale,” is important to her. She also works out four times a week, “45min max, my cardio is walking essentially and getting above 10k steps per day.”⠀

3. Here Is Her Approach to Diet

She also reset her metabolism “by adding on more muscles and balanced meals,” never skips breakfast, focuses on” eating a protein source for each big meal” and eating “whole food plant based nutrition” with “very little processed food,” and eats “around 2200cal/day,” she says, “to be able to maintain my figure, retain my muscles.”

4. She Also Focuses on Recovery

Rest and recovery is also key. “Focusing on getting my 8 hours of sleep, some days it’s harder than others,” she says. Also, she manages stress “with exercises, walking and meditation.” And, lastly, she takes care of herself. “My self care is a priority,” she writes.

5. Here Is Her Workout

Here is her “quick & effective routine,” she says. She recommends doing 4 sets of each:

• Glute bridges with loop bands 15x (not on the video)⠀
• RDL 15x⠀
• Glutes Kick backs 15x⠀
• Reverse Lunges 15x each ⠀
• Sumo Squat 15x⠀

Jessie James Decker is back on the treadmill after baby! In a new social media post, the country singer revealed she is exercising again, less than one month after welcoming baby number four. “Starting off slow but decided to do an easy 20 min walk! Ready to get my legs going again,” she captioned the Instagram Stories image of herself walking on the treadmill. How does the star shape up post pregnancies? Here is everything you need to know about how Jessie is getting her body back.

1. Exercising Three Months After Baby

In an Us Weekly interview she revealed how she lost her baby weight in 2019, starting with exercise. “I didn't start working out until three months post because I had C-sections and you can't work out for a really long time. So I started working out a little bit. I didn't really diet yet at three months because I was still making lots of milk and I wasn't ready for that. Started working out though,” she said.

2. South Beach Diet

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At four and a half months she started the South Beach Diet again. She started on phase two of the diet, “because I needed to have enough calories to produce milk,” she said. “I just did that consistently. I really did. I followed it like crazy,” she continued. “I did it from top to bottom. I did this diet 100 percent, literally a 100 percent, and it's the fastest I've ever lost weight. It just kind of melted off.”

3. She Dished on Her Meals

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In another Us Weekly interview she dished on her diet. She starts her day with the South Beach Diet sausage English muffin sandwiches for breakfast. She also has a South Beach Diet lunch. “For dinners, I don't do the South Beach Diet meals. And that's the thing about South Beach, they don't want you to always rely on the meals. They want you to learn how to make these things yourself. Or when you're out at dinner, it's the South Beach way. So it's not necessarily, you have to only eat these meals that deliver to your house. It's like I'm learning the proportions and I'm learning what I can and cannot eat. So I might have South Beach breakfast and lunch, but for dinner I'm going to make something for my family that we all could eat. So it could be brown rice and chicken and veggies, or I'll make gumbo, which is actually very lean. Believe it or not. There's only 160 calories in a cup of gumbo.”

4. High Intensity Interval Training

Jessie James Decker/Instagram

As for exercise, “I really love high intensity, really quick, and I like heavy weights,” she said. There is lots of research backing up the benefits of HIIT workouts, including body fat reduction, improved cardiovascular function, and mental health. It is also time effective.

5. Strong Not Thin

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Jessie confessed that she hit her goal weight, and lost even more than that. However, she would rather be strong than skinny. “But I think I lost muscle and I'm not happy about it,” she said. “So I need to lift, have some more South Beach protein shakes.”

Fitness model Emily Skye welcomed a baby 18 months ago, and finally feels like herself again. Skye shared a video detailing her journey back to fitness, emphasizing that while postpartum recovery does take time, it absolutely is possible. “My fitness journey over the past 18 months! To [those] who said I couldn’t do it, & that my body was ruined after having babies: It took time but I DID IT & I am stronger & fitter than I’ve ever been before & I’ve never loved my body more! I did it for ME & my family so I am my best mentally & physically. ☺️⁣ There’s so much that happens in between a ‘before & after’ - a LOT of hard work, sweat & tears!! I don’t train for an “after pic” anyway, I train for LIFE! 🙌🏼⁣.” Here’s how Skye stays fit and strong.

1. How To Get Those Abs

Skye encourages anyone who wants nice abs to try strength training. “It’s not about doing heaps of ab work,” she tells PEOPLE. “You can’t spot reduce. Work your whole body doing high-intensity interval training workouts and weights. A lot of women neglect [weight training] because they have this fear that weights will make them bulky, but it’s actually really good for getting that toned look. Plus it burns fat. You’ve got fat that sits on top of the muscle, so if you work the muscle and get it nice and toned, once you remove the fat you’re left with long, lean, toned muscles."

2. Typical HIIT Workout

Skye recommends doing HIIT circuits three times a week. Here is a routine she recommends, as told to PEOPLE:

1. 30 seconds of squats
2. 30 seconds of mountain climbers
3. 30 seconds of V-ups
4. 30 seconds of push-ups

“I’ll do those four exercises back-to-back with no rest, and that completes a round,” Skye tells the publication. “I aim for 10 rounds, but if you’re a beginner, you can aim for four or five rounds. I aim to have no rest at all, but if you’re a beginner, you can take 30 seconds to a minute of rest. If you want an efficient and effective workout, those circuits are great because you could do them in 20 minutes.”

3. No Crazy Diets

Skye enjoys a balanced diet and avoids drastic diet fads. “I don’t deprive myself, I eat a variety of whole foods,” she tells Trimmed & Toned. “I stick to almost a Paleolithic diet but include sweet potato, pumpkin, brown/black rice, natural yogurt & cottage cheese. My body and mind function far better eating this way. I don’t believe that diets, quick fixes and depletion diets are healthy for you and they put a lot of strain on your body as well as being unmaintainable. I keep a relatively lean body throughout the year and I’m always within a month of being ‘comp ready’.”

4. Eat Enough Food

Skye recommends avoiding processed foods for the most part—but she encourages women to eat enough calories to fuel their workouts. “Some things are okay in packets, but mostly processed foods are packeted, so stay with the fresh food section of the shop,” she tells PEOPLE. “If you stay there, you can’t go wrong. A lot of people don’t eat enough food. They think if they eat less or calorie-restrict they’ll burn more, but your body will adapt to that, which means it slows down your metabolism and will store food as fat. You’ve got to eat enough food to keep everything going.”

5. Mantra For Life

Skye’s personal mantra for life is based on forgiveness. “NEVER let what someone thinks or says about you define you, she tells Trimmed & Toned. “You know who you are better than anyone! Completely remove the negative and poisonous people from your life – to do that means to cut all ties with them physically and mentally. Make a conscious effort to not allow them to affect you in any way. Forgive these types of people for the person they choose to be and let them go. Holding onto hate and anger is not healthy and will only bring YOU down and subsequently makes you unhappy! Take control of yourself, your actions, feelings and your life. NOBODY can take away your happiness without your consent!”

Jutta Leerdam is breaking records and flaunting her abs. In a new social media post the speed skater shows off her amazing body while celebrating the end of the season. “Finished the season in a Track record 1.12.86 🤯🥇❤️‍🔥❤️‍🔥❤️‍🔥 Thank you all for the support ❤️‍🔥❤️‍🔥❤️‍🔥” she captioned the series of Instagram snaps. How does the Dutch athlete approach health and fitness? Here is everything you need to know about her lifestyle habits.

1. All Around Athlete

Jutta has a history of athletics. “I did a lot of different sports as a child. I played field hockey for eight years and did gymnastics. I had so much energy,” she told Body & Fit. “I started speed skating because my dad really liked the sport. He wanted his children to be able to skate so we could all skate together in the winter. I really liked to see myself get better every time I went. That was the fun part for me. I enjoyed seeing my dad happy and proud of me, too.”

2. Drive to Win

“My goal is the race I need to win next. I’m focused on my fitness goals, too, making sure everything is in balance. I rely on my coach a lot. If I’m not fit enough, or good enough, I’ll find out on the ice. I don’t like to be too confident. You can lose sharpness because of it. I’m an insecure person but I let my insecurities drive me. If you’re a good athlete, you have to be insecure. You need to do better and better. Nothing is ever good enough,” she added.

3. Here Is What She Eats in a Day

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Jutta detailed her diet to Body & Fit. “In the morning, I eat oatmeal and lots of fruit. It fills me up because I’m always super hungry from training. I really have to watch my protein intake. If I take too much I get too muscular. As a skater, I have to be strong but I don’t want to be too bulky. I see food as my energy. I need carbs. I need fat. I need everything. I eat plenty of vegetables and watch how much food I eat in general, but I wouldn’t say I have a cheat day. What really is a cheat day anyway? A burger contains animal proteins and good fats that I can use as energy. I’ll watch the saturated fats, but if I feel like it, I eat it, and I don’t feel guilty. I use the energy to train the next day,” she explained.

4. Biking

When she isn’t speed skating you can find Jutta biking. “We cycle a lot in the summer, block training, mountain biking, hours of easy riding. That’s the conditioning part. You need a strong base condition to be able to peak at the right moment. In winter, it’s more skating, weight training, and cycling. I train twice a day. We’re off one day per week,” she said.

5. Strong Not Skinny

Jutta focuses on being strong, not skinny. “For me, it’s mostly physical. I have to be strong. I need to work on conditioning, flexibility and strength to be fast and explosive on the ice. This sport is a combination of every aspect of physical fitness. Flexibility, endurance, power. If all of those things are in balance, I feel fit. I used to struggle with being skinny. I wanted to LOOK fit. I was a perfectionist. I saw fat on me and I didn’t want it. I didn’t eat much and everything was super healthy. Now, I’m eating way more to perform. I use food to improve myself as an athlete, not just for looks,” she told the publication.

Torrie Wilson is working out her lower body. In a new workout video the model and WWE alum shows off her amazing body while revealing a simple lower body workout that can be done at home. “Sometimes it’s the simplicity that brings the consistency,” she wrote in the caption. Here is everything you need to know about her workout and all her other fitness and diet habits.

1. Here Is What She Eats in a Day

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Torrie broke her daily diet down to Muscle & Health.

7:00 am: Fresh pressed celery juice, 20oz

7:30 am: Coffee with Pruvit keto kreme and 1 scoop vital proteins collagen creamer + 1 tsp raw manuka honey

9:30 am: Avocado toast, 1 slide Dave’s bread “white done right” with 2 eggs (or scrambled vegan eggs, depending on mood) + arugula with balsamic vinegar

10:30 am: Pre-workout Pruvit keto nat drink (ketones)

10:45 am: Workout

12:15pm: Post-workout 1 apple +. 2 tbsps Justin’s almond butter

3:00 pm: 2 chicken tacos: 2 flour tortillas, organic chicken, beans, olives, avocado, lettuce, onions, tomatoes

5:00 pm: Snack: 2 handfuls vegan black bean chips + homemade green juice (celery, spinach, kale, lemon, beet)

7:00 pm: Halibut with ginger soy sauce, potato with plant-based butter, broccoli (raw and usually eaten while cooking)

9:00 pm: Coconut milk ice cream bar.

2. Daily Workouts

Torrie works out daily and offers a six-week program to help women reach their fitness goals. “It’s pretty immersive, I do a video every day, so participants feel like it’s more intimate,” she said. “I wouldn’t say it takes a lot of work to build muscle.” She also has a no pain, no gain mentality. “I know if I’m going to do something like weighted glute raises or deadlifts, it will hurt for a few days, but it also hurts when I don’t do anything, so I choose which hurt I want.”

3. 80/20 Rule

Torrie abides by the 80/20 rule. “I go for the 80% rule of healthy. I’m now more focused on eating whole, natural foods that have a lot of nutrients to help me feel good from the inside out. I’m anti-strict eating because of competing and being anorexic,” she said.

4. Exercise Over Diet

“If I had to choose between exercise and diet, the exercise would be my number one. You can have a little more leeway with your diet by having muscle. When it comes to being lean, that’s always been my motto,” she said.

5. Sleep

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Torrie’s secret to longevity is “exercise, getting enough sleep and probably not having kids,” she said. “I’m not afraid of Botox and skin peels. People might say that’s self-absorbed, but it makes me feel better, like having hair extensions and not being pasty white. Those are the little tweaks that make me feel better mentally. The world sometimes sends mixed messages, like there’s a fine line between being too overly self-absorbed, but I think I have a good balance.”

6. Here Is Her Lower Body Burnout Workout

Today’s quick lower body burnout – body weight only,” she wrote in the video. “This is not a workout I would do at a public gym but it’s PERFECT for a burnout at home. Sometimes we overcomplicate it all and get stuck doing nothing. Today’s not that day over here yo.” She does side lunges, “slow like a turtle,” followed by “pause then power” lunges into a jump. Next up, one leg sumo squats, and then an exercise for hip flexors.